Monday, 22 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
1) Front Squat:  5 x 3
2) Back Squat (any style):  1 x 15-20

INTERMEDIATE STRENGTH
High Bar Back Squat (HBBS):  8 x 4 @ 80% HBBS 1RM – rest at least 2 minutes.

CONDITIONING
5 minute Kettlebell Snatch Test @ 24/16kg for total reps.

• The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.  These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep and DO NOT have to touch the ground.

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